Adarq.org

^ tell me that you click modify on the previous post, then ctrl+a/ctrl+c the data including  the bold/color tags, then start making the new post by ctrl+v.. change some entries... done.

Almost , i use a different (but equally wicked and retarded ) sequence:
I quote the previous post , delete the first line ( [quote...] ) modify vals , delete everything under the date/soreness/injury lines.
Then use 'Insert quote' on a previous post that has the same workout template , delete quotes again , modify vals , done.

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 10
Lower body sessions     : 19
ME jumping sessions     : 0
Stretching sessions      : 4
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 13
Endurance sessions      : 9

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9 March 2012

Bodyweight@session : ~195
Injuries/aches : none
Soreness : none

SQUATS:
5@198 lbs ( +11lbs ) , full
5@220 lbs ( +11lbs ) , full
5@242 lbs ( +11lbs ) , barely above parallel ,  for this depth ( previous was 3x242 )
5@264 lbs , half
5@286 lbs , half
-Thought i was weak today because i couldn't break parallel with 242. Now that i log it, it turns out it is a PR at that depth. It also seems like i added too much form last week, should have sticked to 5,5lbs jumps.
-Decided to replace the 2 back-off full squat sets with heavy half squats, i miss doing them and i am good at them. Load will steadily be 22 & 44 lbs above max full squat set. If in time it becomes too easy i will be pushing depth and not load. Today 264 was good and explosive but 286 too heavy ( or i was too tired by then ) , all reps were semi-grinders.

DB LUNGES MATRIX ( front-back ):
6@105,5 lbs each leg ( +17,5lbs )
6@105,5 lbs each leg ( +8,5lbs )
6@105,5 lbs each leg ( +8,5lbs )
-Decided to stop doing the side-lunge , wasn't feeling it anyways. Now 3 matrixes = 12 total reps ( 6 per leg , 3 front / 3 back ).
-This way i can push more the load too, as show by the progress above. That's because time holding the DBs is shorter so i dont have grip problems ( for now ).

STANDING CALVE RAISES:
1x15@198 lbs ( +11lbs )
1x15@198 lbs ( same )
1x12@198 lbs ( -3 reps )
-Wow , reached failure @ last set , couldn't complete the last 3 reps.

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 11
Lower body sessions     : 20
ME jumping sessions     : 0
Stretching sessions      : 4
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 14
Endurance sessions      : 9

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12 March 2012

Bodyweight@session : ~194,5
Injuries/aches : none
Soreness : Hamstrings ~2/5. Were sore all weekend , i guess the heavy half squats hit them bad.

Explosive lower workout.

HANG POWER CLEAN:
3@110 lbs ( same )
3@121 lbs ( same )
3@132 lbs ( same )
3@143 lbs ( +1 rep ) ,  
-Nice! Not 'jumping' the weight@143 but i like this 11lbs/4-sets ramping, from jumping it at 1st set to almost failure 3 reps at top set.

EXPLOSIVE PARALLEL BOX SQUATS :
3@198 lbs ( +22 lbs )
3@209 lbs ( +33 lbs )
3@209 lbs ( +11 lbs )
3@220 lbs ( +22 lbs )
3@220 lbs ( same )
3@231 lbs ( +11 lbs )
-Definitely my fav explosive exercise, i don't know why i stopped doing them.
-Awesome explosion & speed although kinda heavy ( 198 = ~75% 1RM . 231 = ~90% 1RM ).

RDLs:
1x8@198 lbs ( same )
1x8@220 lbs ( same )
1x8@242 lbs ( same )
-242 felt harder than last times , probably because of sore hamstrings.

STANDING CALVE RAISES:
3x8@209

Why aren't you filming some of this stuff like the cleans and squats?

Yes , that would be useful. Unfortunately it's a commercial gym packed with people, not easy to film in there. Best chance is some Saturday morning that it's mostly empty but it doesn't fit my schedule. I will film first chance i get though , want to see my form progress.

13 March 2012
Long lower body stretch routine.

Had parents visiting me so didn't work out at all for 3 days. Let's see it as a forced deload/break! LOL

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 11
Lower body sessions     : 20
ME jumping sessions     : 1
Stretching sessions      : 5
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 14
Endurance sessions      : 10

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18 March 2012

Bodyweight@session : ~195
Injuries/aches : none
Soreness : none

Went at the park.
Timing was bad , it was cold , windy , had eaten 2,5 hours before going etc. Doesn't matter, it was more like an introductory jumps/dunks session.

Max SVJ = ~27,5'' , repeatable = ~26,5''
Max dropstep = 32'' , repeatable.
Max DLRVJ = 32,5'' , repeatable.

Although i couldn't palm the ball today , i was able to dunk 2-handed on 9'10'' off the dribble. Also able to dunk 1-haded ( cuffed ) but not hard, need more vert for that. Tried dunking 9'8'' but it was too easy so i lost interest after 2 hard dunks ( 2 hander and cuffed lefty , both DLRVJ off the dribble ). I tried to dunk 10' off the dribble too but the best i could do was lay it in touching rim at the middle of 3d knuckle.

Overall i am very happy with the consistency ( no jumps under 31,5'' after warming up ) , also with the smoothness and efficiency of DLRVJs. Awesome starting point for this year.

20 March 2012

Lower body stretch routine ( hold each position = ~1 min )

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2012 WINTER WORKOUTS COUNTER/REMINDER:
CURRENT WEEK COUNT   : 12
Lower body sessions     : 21
ME jumping sessions     : 1
Stretching sessions      : 6
Core sessions               : 0
Plyos sessions              : 0
Upper body sessions    : 15
Endurance sessions      : 11

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23 March 2012

Bodyweight@session : ~195
Injuries/aches : none
Soreness : none

Upper body workout

BENCH PRESS:
8@99 lbs ( -11lbs )
8@110 lbs ( -11lbs )
8@121 lbs ( -11lbs )
8@132 lbs ( same )

SEATED ROWS:
8@175 lbs ( -10lbs )
8@185 lbs ( -10lbs )
8@195 lbs ( -10lbs )
8@205 lbs ( -10lbs )

SEATED OHP:
8@77 lbs ( same )
8@88 lbs ( -11lbs )
8@99 lbs ( same )
8@110 lbs ( same )

WIDE GRIP LAT PULLDOWNS:
8@160lbs ( same )
8@170lbs ( same )
8@180lbs ( same )
8@190lbs ( same ) , ties all time  

Lost last week's workout and previous week i did it on Tuesday so i haven't lifted from 6 March , therefore not bad.
MUST STAY CONSISTENT ,